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Monday Wod 1.9.17

Level 1
4 Tough Sets of:
Back Squat x 3
Then
1 Set for Max Reps Of
Back Squat @70% Of Heaviest 3-Rep Set
(If More than 1 Second Is Needed Between
Reps, Set is Done)
Then
5 Rounds For Time
7 C2B Pull-ups
7 Ring Dips
15 Box Jump Overs 24/20”

Level 2
4 Tough Sets of:
Back Squat x 3
Then
1 Set for Max Reps Of
Back Squat @70% Of Heaviest 3-Rep Set
(If More than 1 Second Is Needed Between
Reps, Set is Done)
Then
5 Rounds For Time
6/5 Muscle-Ups
15 Box Jump Overs 30/24”

Optional Work
3 Tough Sets of:
Supinated Grip Bent Over Row x 8
Build To a 3-Rep Max (Non-Dominant 1st)
1-Arm Overhead Squat (Use Barbell)
Establish a Max Load:
150′ Sandbag Carry (Without Stopping)

January 8, 2017 | WOD | 0

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